06-01-2018 RED FRIDAY TAC FIT WOD
WOD: 10 ROUNDS FOR TIME OF: A) BURPEES X10 B) SIT-UPS X1506-01-2018 RED FRIDAY Workout
A) 5 MINUTE BLAST 1. MOUNTAIN CLIMBERS 2. BODYBUILDERS EACH EXERCISE WILL BE PERFORMED FOR 30s ON THE COACHES WHISTLE. 5 ROUNDS OF EACH EXERCISE B) FFR STRONG CIRCUIT 1. WALLSIT MB PRESS 2. VS PIKES 3. MB HIGH KNEES 4. KB SQUAT 5. BAND CURL :45 WORK/:15 TRANSITION 5...05-31-2018 Thursday TAC FIT WOD
STRENGTH WOD: A1) HEAVY SPLIT-JERK 5X3 WOD: ANNE REPS: 50-40-30-20-10 B1) SIT-UPS B2) DOUBLE UNDERS (JUMP ROPE) *Record result in the TrainHeroic App05-31-2018 Thursday BURN Workout
MAX ROUNDS IN 30 MINUTES OF: 1) MB SQUAT X20 50 YD SHUTTLE RUN 2) MB PRESS X20 50 YD SHUTTLE RUN 3) MB CHOP X10 EA 50 YD SHUTTLE RUN 4) MB LUNGE X10 EA 50 YD SHUTTLE RUN 5) MB RUSSIAN TWIST X10 EA 50 YD SHUTTLE RUN *50 YD SHUTTLE = 25 YDS DOWN &...05-30-2018 Wednesday TAC FIT WOD
1 ROUND FOR TIME OF: A1) ROW (Concept 2 rower) x 1,000 meters A2) BURPEES x 50 *Record your result on TrainHeroic app05-30-2018 Wednesday Strength & Conditioning Workout
STRENGTH A] BENCH PRESS (BB/DB) 5X12 B1] ISO PUSHUP 3X5 @10s B2] BAND BENT ROW 3 SETS C1] CG PUSHUPS X10 C2] BAND RAISE X15 C3] SUITCASES X20 FINISHER D] 100 YD SHUTTLES MAX ROUNDS 7-10...Testimonial Tuesday | Darren Aduddell is a top finisher in 25 Week Challenge
Darren Aduddell is a 51 year old Firefighter with the Catoosa Fire Department. The 25 week Fit First Responders Challenge was a HUGE commitment and took dedication and focus for Darren to finish! Darren shares comparing then to now: “I prepare my meals and always...05-29-2018 Tuesday Strength & Conditioning Workout
STRENGTH A] DEADLIFT (TrapBar/BB) 5X12 B1] ISO SQUAT 3X5 @15s B2] BAND HIGH PULL 3x Max Reps in :60 sec C1] SINGLE LEG RDL X10 EA C2] FACEPULL X15 C3] RUSSIAN TWIST X20 TOTAL MAX ROUNDS 6 MINUTES FINISHER D] REVERSE SLED PULLS X40 YDS (+90#) MAX ROUNDS 7-10...05-29-2018 Tuesday BUILD Workout
BUILD A1)BB CURL 10X10 A2) BAND PUSHDOWN 10X15 B1) 1 ARM KB CURL 4X8 EA B2) DIPS 4X20 B3) TRICEP KICKBACKS 4X25 C) PUSHUPS X100 REPS IN AS FEW SETS POSSIBLE
